5 Valsalva Back Squats***Rope in front of body. Just moving hands and handle, not rope.

**Before athletes squat down or step back, they will take a big breath in through the belly (not chest) and lock it down. The benefit comes through holding this breath through the most difficult portion of the lifts. When athletes feel like they have gotten through the “sticking point” of the lift, that is where they breathe out and repeat for the next lift. This maneuver is not recommend for athletes who are pregnant, elderly, or who have high blood pressure.

Back Squat (EMOMx9)

On the Minute x 9:

Minute 1 -3 5 Reps @ 75%

Minute 4-6 3 Reps @ 80%

Minute 7-9 1 Rep @ 85%

Front Rack Lunge (3 x 12)

10 Minutes to complete:

3 Sets of 12 Repetitions:

Set 1 – 40%

Set 2 – 45%

Set 3 – 50%

Percentages based off 1RM Front Squat

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes

Back Squats (45/33)

Double UndersScore today is the lowest number of repetitions across the 8 rounds of each movement.

200 Meter RunIt’s all about the barbell today. You can think about the runs as more of a recovery station than a work station, with more focus put into thriving on the 90 barbell repetitions. Looking to complete the barbell movements somewhere between 1-3 sets. On the round of 21’s, this may look like 12-9 or 8-7-6. On the 15’s, this could be 9-6 or 8-7. Finally, on the set of 9’s, you are ideally holding on for all 9 without dropping. Taking the runs slower to attack the barbell will pay off, as it keeps you moving more and resting less.

15 Burpee Box Jump Overs (24/20)Looking for all athletes to get to the burpee box jump overs on each round. Weights and reps can be adjusted as necessary in order to accomplish this.

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. You can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.